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A well planned vegan diet with nutrient filled and minimally processed plant based meals is a healthy option for every vegan! Foods that can be eaten on the vegan diet meal plan include:
a) Seitan, tempeh and tofu: This is a protein filled and versatile substitute to animal based protein sources in other meals.
b) Unroasted and unblanched nut butters and nuts: great sources of vitamin E, selenium, magnesium, fiber and iron.
c) Peas, lentils, beans (legumes), these are very nutritious and filled with helpful plant compounds.
d) Plant milks and yogurts that are calcium, vitamin D and vitamin B12 fortified
e) Flaxseeds, chia, hemp (seeds) these are protein and omega-3 fatty acid filled.
f) Nutritional yeast, this adds a cheesy flavor to vegan meals and increased protein content.
g) Chlorella, spirulina (algae), great complete protein and iodine sources.
h) Kombucha, kimchi, pickles, sauerkraut, natto, miso, tempeh, Ezekiel bread (sprouted & fermented plant based meals), that helps and improves the absorption of minerals.
i) Quinoa, amaranth, teff and spelt, very high protein filled plant based meals.
j) Pseudocereals, cereals and whole grains, good sources of Vitamin B, iron, fiber, complex carbohydrates and many minerals.
k) Veggies and fruits, these increase every vegan's nutrient intake.
l) Mustard greens, watercress, kale, spinach, bok choy (leafy greens) are calcium and iron filled plant based meals.
